17 minute read
RECIPES & NUTRITION
PICK PUMPKIN FOR BETTER VISION AND EYE HEALTH
Did you know Pumpkins are fantastic for eye health?
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These three easy pumpkin recipes are packed with essential nutrients that will help to keep vision sharp …. and that are a feast for the eyes too!
We carve pumpkin so that the eyes shine bright on a Halloween evening – but did you know that pumpkins contain an array of nutrients that are essential for healthy eyes?
“Eating delicious pumpkin recipes could form the first line of defence in protecting our eye health”, says Dr Andy Hepworth, leading eye expert from Essilor. co.uk.
“Pumpkins are rich in zinc, vitamin C, vitamin A and E, lutein, and zeaxanthin, making them a treat for your vision and overall health.
“As a carotenoid, pumpkins are especially beneficial to eyes because of the high level of beta-carotenes within it. Our eyes convert the beta-carotene into retinol, which is important for optimal eye health. The retinol is then changed into retinoic acid which is involved in growth and cell differentiation in the eyes. “Add to this zinc found in pumpkin, which is also good for keeping your retina healthy; Vitamin A, which protects the cornea, the surface of the eye, and helps vision even in low light; Vitamin C to reduce the risk of age-related macular (AMD) and cataracts, and that can help protect the lens of your eye by blocking celldamaging free radicals. “Last but not least, there’s also powerful antioxidants in this superfood, lutein and zeaxanthin, which can aid in preventing eye disease. Zeaxanthin helps filter harmful high energy blue light, protecting cells in the eyes particularly in the macular and reduces the risk of developing late AMD.
“A varied and balanced diet is crucial for a healthy lifestyle but if you are looking to add more eye boosting benefits into your meals then pumpkin is a great place to start…and they’re easy to find on supermarket shelves throughout October!”
Recipes by essilor.co.uk
Pumpkin Chutney
Pumpkin chutney is a great accompaniament to all sorts of dishes, such as grilled chicken and fish or cold meats. You could even serve with Kale – another superfood that’s great to promote eye health.
Preparation and cooking time Prep: 15 mins Cook: 50 mins
Ingredients 2.7kg pumpkin, peeled, deseeded, and diced 3 oranges 2 lemons 500g light muscovado sugar 600ml cider vinegar
Method Before you prepare: For best results, place the whole pumpkin in a bowl and sprinkle liberally with salt. Toss to get it all coated, cover, and leave overnight. Drain of any juices, wash in cold water, then drain again to remove excess moisture.
To prepare the pumpkin chutney: Peel and segment the fruit and remove the pith. Tip into a heavy-based pot with all the remaining ingredients. Bring to the boil over medium heat, then reduce the heat and leave
to simmer uncovered, stirring occasionally, for about 40 mins. Cool, then transfer to a sterilised jar and seal.
Pumpkin Pie
A sweet treat that can be served with ice cream or a more healthy option of crème fresh, and everyone is sure to come back for a second helping … no such thing as ‘your eyes are bigger than your belly’ when it comes to serving this dish!
Preparation and cooking time Prep: 30 mins Cook: 30 mins to 1 hour Serves 8
Ingredients For the pastry sweet shortcrust pastry case (or a packet of readymade sweet shortcrust pastry with 40g/1½oz crushed pecans mixed in) For the pumpkin pie filling 450g/1lb prepared weight pumpkin flesh, peeled and cut into 1in/2.5 cm chunks 2 large eggs plus 1 yolk (use the white for another dish) 75g/3oz soft dark brown sugar 1 tsp ground cinnamon ½ level teaspoon freshly grated nutmeg ½ tsp ground allspice ½ tsp ground cloves ½ tsp ground ginger 275ml/10fl oz double cream
Method 1. Pre-heat the oven to 200C/400F/Gas 6. 2. If using a shop bought sweet crust pastry case, use one that is 23cm/9in diameter and 4cm/1½in deep. If using your own pastry, roll it out and use it to line a 23cm/9in pie plate (not loose bottomed). Bake the pastry case blind for 20 minutes. 3. To make the filling, place the pumpkin chunks on a baking tray, cover with foil and roast until tender. This will take about 20-30 minutes, depending on your pumpkin. Press the cooked pumpkin in a coarse sieve and to extract any excess water. Set aside to cool before blending in a food processor or mashing by hand to a puree. 4. Lightly whisk the eggs and extra yolk together in a large bowl. 5. Place the sugar, spices, and the cream in a pan, bring to simmering point, giving it a whisk to mix everything together. Then pour it over the eggs and whisk it again briefly. Now add the pumpkin puree, still whisking to combine everything thoroughly. 6. Reduce the oven temperature to 180C/350F/Gas 4. Pour the filling into your pastry case and bake for 35-40 minutes, by which time it will puff up round the edges but still feel slightly wobbly in the centre. 7. Remove the pie from the oven and place the tin on a wire cooling rack. Serve warm or chilled (stored loosely covered in foil in the fridge) with some chilled crème fraiche or whipped cream.
Pumpkin Soup
This delicious warm and velvety soup is perfect after a busy night Trick or Treating – where your eyes may have strained to see in the dark!
Preparation and cooking time Prep: 20 minutes Cook: 25 mins Serves 6
Ingredients 2 tbsp olive oil 2 onions, finely chopped 1kg pumpkin, peeled, deseeded and chopped into chunks 700ml vegetable stock or chicken stock 150ml double cream For the croutons 2 tbsp olive oil 4 slices wholemeal seeded bread, crusts removed handful pumpkin seeds
Method: 1. Heat 2 tbsp olive oil in a large saucepan, then gently cook 2 finely chopped onions for 5 mins, until soft but not coloured. 2. Add 1kg pumpkin, cut into chunks, to the pan, then carry on cooking for 8-10 mins, stirring occasionally until it starts to soften and turn golden. 3. Pour 700ml vegetable or chicken stock into the pan and season with salt and pepper. Bring to the boil, then simmer for 10 mins until the squash is very soft. 4. Pour 150ml double cream into the pan, bring back to the boil, then purée with a hand blender. For an extra-velvety consistency, you can pour the soup through a fine sieve.
The soup can now be frozen for up to 2 months.
To make the croutons: 1. Cut 4 slices wholemeal seeded bread into small squares. 2. Heat 2 tbsp olive oil in a frying pan, then fry the bread until it starts to become crisp. 3. Add a handful of pumpkin seeds to the pan, then cook for a few mins more until they are toasted. These can be made a day ahead and stored in an airtight container.
Flexitarians who occasionally swap meat meals for plant-based meat alternatives have positive changes in the microbiome that are associated with a healthy gut, a new study has found.
According to the findings published in the FOODS journal1 and top researchers at London Southbank University, plant-based meat company Meatless Farm was involved in a consumer trial to examine the impact of plant-based alternatives on the gut microbiome, and positive changes were found in flexitarians who swapped just five meat meals for Meatless Farm meals a week.
The study examined people aged between 18 and 55 who all ate a ‘typical’ diet, including animal-based foods and were a mix of men and women. They were randomised into a control group who ate their normal diet and an intervention group who consumed just five plant-based meat meals a week over a fourweek period.
The plant-based meat meals included Meatless Farm’s burgers, sausages, mince, meatballs and sausage patties.
Both groups completed a stool test to analyse their gut microbiome at the 52
start and end of the study. The researchers found the plant-based meat group had a greater ability to produce butyrate from the bacterial populations in their gut, which has been found to have many health benefits such as helping maintain the intestinal barrier in the colon, which is essential for the functioning of the gut and a healthy immune system. Emerging science also documents an important role of butyrate in supporting positive mental wellbeing. A decrease in Tenericutes was also observed in the Meatless Farm group. Tenericutes are a broad group of microbes that include pathogens such as viruses as well as bacteria with parasite-like behaviour, so the reduction in this was considered a positive outcome of the study.
Further gut diversity measurements were observed compared to the control group with the scientific researchers concluding that the plant-based meat diet
led to positive changes in the microbiome that are aligned to a ‘healthy gut’.
Miguel Toribio-Mateas, lead researcher, clinical neuroscientist and microbiome researcher at the Bowels and Brains Lab at London South Bank University says: “This study is ground-breaking as it’s the first to indicate a direct correlation between plant-based meat alternatives and changes in gut bacteria associated with better gut health. “Butyrate is a waxy molecule produced by some types of gut bacteria and there are emerging studies to suggest it helps to support the health of the thin barrier that separates your gut from your bloodstream, which is good for your colon, and has an ability to promote balanced blood sugar control.
“There is also a reported impact of butyrate on brain health, which can influence the way we feel for the better. The science is still emerging but having a thriving community of butyrateproducing bacteria in your gut is always likely to be good news, which can be helped by eating more plant-based meat alternatives.”
A flexitarian who has felt the difference since incorporating more plant-based food into his diet is the greatest sprinter in the history of Tour de France, Mark Cavendish, 36 from Douglas, Isle of Man. He is a Meatless Farm ambassador and reassessed his diet in the past year to incorporate more plant-based food, which he strongly believes helped his thrilling cycling comeback.
Mark Cavendish, MBE comments: “Since I started swapping my meat meals for plant-based alternatives, I feel a lot less lethargic and better in myself both physically and mentally. You always feel tired as a professional cyclist training all the time, but my rest days now feel much more invigorated. I find it so easy to substitute meat now and plant-based alternatives offer new textures and flavours that are actually really tasty.”
Angela Walker, MSc Nutritional Medicine and Nutritionist at Meatless Farm says: “The research challenges perceptions about plant-based meat being ultraprocessed. Our plant-based meat has high nutritional value like fibre and phytonutrients and is therefore different from what is topically associated with ultra-processed food. The gut microbiome is a hot topic right now and making small changes to eat less meat and more plant-based can be both good for your gut and the environment.”
READY TO GO BEYOND?
New health focused energy drink unlocks ‘Limitless’ style benefits for gamers
Beyond NRG is a powdered, sugar-free and natural nootropic formula, that offers a healthy and long-lasting surge of energy, focus and endurance
Razor sharp focus, lightning speed reaction times and endless endurance – sounds like the pill in ‘Limitless’, right? Wrong! A new UK company has created a next level, HEALTHY, energy drink which supports the brains cognitive function, whilst also delivering absolutely everything the body needs for long-term gaming sessions.
Introducing Beyond NRG, the next phase in energy drinks for gamers. Say goodbye to traditional high sugar, intensely caffeinated carbonated cans, and experience a surge of natural energy with the Beyond NRG fusion formula – a nootropic stack crafted to create a healthy formula with active ingredients that are on average, three times more advanced than the current UK esports supplement market leader - key to enhanced focus, cognitive function and so much more.
And Beyond NRG has some HUGE fans in its corner… They have already partnered with Mortal Kombat 11 to create some fantastic limited-editions (Blue Raspberry Lemonade anyone?) as well as teaming up with some of the hottest names in esports, having just signed a sponsorship deal with the ESL Premiership.
Billy Webb, Founder and CEO of Beyond NRG says “We are seeing an incredible difference in how people view esports this year. It’s like suddenly everyone is realising that these professional gamers are proper athletes, and they need to be treated (and nourished) as such. Due to the global events of 2020, people have spent much more time indoors which has led to a massive influx in online interactions. Platforms like Twitch and Facebook Gaming now get daily visits from a much wider audience and this has helped drive demand, reception and appeal of the games industry.
There is a billion-pound global supplements industry all targeted towards fuelling your body for sport – but nothing which has been specially developed for gamers, until Beyond NRG.
During our quest to create the best gaming energy drink, we realised something. What if we could make a ‘pre-workout’ supplement but non-physical activity? Putting your brain into the right gear, with a rush of natural energy and zero crash. Especially if you’re a streamer looking for a boost on long sessions or a competitive gamer that needs to sharpen up focus.
We can’t wait to prove that our drink that genuinely increases performance, whilst also putting nutrition at the forefront of gamers minds. Something that nobody else is doing. Our formula is something that we have worked on for over 18 months, tried and tested in in-game competitive situations, and now is the time for the world to experience what we have worked so hard on. We are really excited to kickstart the season with ESL as supporting British esports is at the heart of our mission here at Beyond NRG.”
How does it woRk?
Beyond NRG has a distinctive nootropic stack which contains a series of natural ingredients that are known to improve blood flow, enhance cognitive function, reduce stress and relieve anxiety. They have included these nootropics at a significantly higher level than in other energy drinks, so you get maximum benefit from these next-gen ingredients. Beyond NRG’s energy boasts a unique ingredient – Coffeine™. A naturally derived caffeine extract from green coffee beans that outrivals synthetic caffeine. This is a better source of energy for gamers over the likes of ‘Taurine’ - which is more suited to physical activity. The Beyond NRG experts have carefully selected a choice of energy ingredients has been optimised to work in sync with the nootropic stack, to create the ultimate gaming energy drink.
The Beyond NRG formula also contains essential vitamins and minerals that form part of our recommended daily intake. This combination has been crafted to support the needs of the ‘everyday’ gamer. Two scoops of Beyond NRG is all it takes to supplement the vitamins you may be lacking, through long periods of gaming.
All Beyond NRG products are sugar free, have less than 20 calories per serving, contain no artificial colours and are suitable for vegetarians.
Beyond NRG is available online at www.beyondNRG.com and comes in tubs or sachets – starting at £1.50 for a single sachet, £23.99 for a Build-Your-Own Box (20 x sachets) or £34.99 for a 40 serving tub.
IT’S THE F WORD: COSTA COFFEE IS PROUD TO BE ‘FAKE’ AS IT LAUNCHES NEW VEGAN BAC’N BAP NATIONWIDE
• Costa Coffee takes faking-it seriously with the best look-alike in the business to dispute
Gordon Ramsay’s recent social media bacon bap review • Costa Coffee’s plant-based Vegan Bac’n Bap is now available in Costa Coffee stores nationwide
The Nation’s Favourite Coffee Shop*, Costa Coffee, has enlisted a new familiar face to test out its NEW! Vegan Bac’n Bap, which has now landed across Costa Coffee stores nationwide.
Costa Coffee has (almost!) made ‘Gordon Ramsay’ the face of its new plant-based Naked® without the oink® bacon-style bap, after social media saw the Hell’s Kitchen chef refute the original breakfast Bacon Bap in a viral TikTok drive-thru roasting, that could have left a bad taste in the coffee shops mouth. But instead, Costa Coffee’s new recipe-style video stars The F Word’s double, look-alike Martin Jordan, who also takes faking-it very seriously, preparing the new Vegan Bac’n Bap at home in an instructional trial. Proud to be fake, but tasting ever so real, the soft white bap is accompanied by either rich Heinz tomato ketchup or sweet HP Brown sauce (both of which are
also 100% vegan) and can be purchased hot in-store or to be taken away to enjoy at home. The all-new Vegan Bac’n Bap is the perfect morning bite to go with that perfectly handcrafted drink of choice – you would be a fool not to try it!
Costa Coffee decided to put its delicious new menu addition to the test with the ‘world famous-looking chef’, Mr. Jordan, remarking how delicious the new vegan item was in comparison to its iconic breakfast counterpart. apart, but the country’s favourite look-alike definitely knows how to put our Vegan Bac’n Bap together. At Costa Coffee we always look to challenge our alternative food offerings to provide as much choice for our customers as possible, and this breakfast alternative is very proud to be fake.”
Martin Jordan, Gordon Ramsay Look-alike, added: “My impersonation skills and experience were put to the test filming the trial of the Vegan Bac’n Bap, along with a rare chance to film as myself in my day job, which brought a fun element to the whole project! We’ll see whether Gordon agrees, as I’m no expert, but it tasted b****y good!”
Costa Coffee’s new Vegan Bac’n Bap is now available in stores nationwide. To view the full Costa Coffee food and drink menu, including the new food items that have launched for September go to:
www.costa.co.uk
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SKINCARE & ROUTINES Fitness & Beauty Update
Made from 40% recycled materials, the designoriented product was created to encourage a more conscious approach to self-care as you can reuse the product with HAAN’s Refill Pouch. One Refill Pouch contains enough formula to fill three toothpaste bottles and to lower their environmental footprint, one Refill uses 94% less water and energy to produce than a generic Toothpaste PET Bottle. HAAN prides itself on creating products that are refillable, reusable and recyclable, in working towards a more sustainable future.
HAAN’s Co-Founder Hugo Rovira shares, “Singleuse plastic packaging for everyday products accounted for 54% of the world’s plastic waste in 2015. The plastic problem is serious and as a brand that cares about the planet we knew we didn’t want to contribute to this. This is why we decided to make our Toothpaste collection refillable”
HAAN invests 20% of its profits to raise awareness and fight against the water crisis, a global issue directly linked to health, education and growth in developing countries. HAAN specifically focuses their impact on communities in Africa, increasing the funding of water wells. One Vibrant Journeys toothpaste bottle provides 254 litres of water to these water wells, and one HAAN refill pouch provides 617 litres of water. So far, 9 wells have been built in Malawi, Africa.
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